28-Day Strength & Power Plan
General
Intermediate
Machine strength
Plan Details
The 28-Day Strength & Power Plan routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate, 28-day strength training program designed to help develop a powerful, female body. The plan requires six days of training each week over the next four weeks. There are four days committed to strength and the other two days focus on cardio and yoga. First Week Day 1 - Lower Body & Core Day 2 - Upper Body Day 3 - Cardio Day 4 - Yoga Day 5 - Lower Body & Core Day 6 - Upper Body Day 7- Rest day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Lower Body & Core
Est. 40 min
9 exercises
Jump Rope
1 Set
Box Side to Side Shuffle
2 Sets
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Ab Roll
1 Set
Air Bike
1 Set
Bench Hip Thrust
1 Set
Bench Crunch
1 Set
Bench Plank
1 Set
Day 2
Upper Body
Est. 45 min
7 exercises
Day 3
Cardio
Est. 33 min
1 exercise
Day 4
Yoga Session
Est. 26 min
12 exercises
Day 5
Lower Body & Core
Est. 37 min
9 exercises
Day 6
Upper Body
Est. 63 min
7 exercises
Day 7
Rest Day
Est. 0 min
0 exercises
Day 8
Lower Body & Core
Est. 42 min
10 exercises
Day 9
Upper Body
Est. 58 min
7 exercises
Day 10
Cardio
Est. 35 min
2 exercises
Day 11
Yoga Session
Est. 28 min
12 exercises
Day 12
Lower Body & Core
Est. 38 min
9 exercises
Day 13
Upper Body
Est. 62 min
7 exercises
Day 14
Rest Day
Est. 0 min
0 exercises
Day 15
Lower Body & Core
Est. 42 min
9 exercises
Day 16
Upper Body
Est. 54 min
8 exercises
Day 17
Cardio
Est. 41 min
2 exercises
Day 18
Yoga Session
Est. 26 min
12 exercises
Day 19
Lower Body & Core
Est. 32 min
8 exercises
Day 20
Upper Body
Est. 52 min
8 exercises
Day 21
Rest Day
Est. 0 min
0 exercises
Day 22
Lower Body & Core
Est. 38 min
9 exercises
Day 23
Upper Body
Est. 59 min
8 exercises
Day 24
Cardio
Est. 38 min
1 exercise
Day 25
Yoga Session
Est. 26 min
12 exercises
Day 26
Lower Body & Core
Est. 37 min
9 exercises
Day 27
Upper Body
Est. 55 min
7 exercises
Day 28
Cardio
Est. 41 min
2 exercises
